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How to Build Up Sexual Stamina

By Lisa Mooney ; Updated July 21, 2017

Both men and women desire satisfying sex lives. Part of a successful sexual relationship is stamina. Partners want to please each other fully and this involves lasting long enough so that both are fulfilled. Being a strong sexual partner takes some work. Build up your sexual stamina so you can please your lover and yourself.

  1. Treat foreplay as a major part of lovemaking rather than just a prelude. Let the excitement build between the two of you. Practice in all areas of lovemaking including foreplay to increase your overall endurance in the sack. Take your time and relax while enjoying both erogenous and non-erogenous zones.

  2. Slow your breathing when you begin to near orgasm. Both men and women can delay a climax by consciously controlling breath patterns. The longer you delay orgasm, of course, the longer the sexual experience will be, so practicing this technique will improve your stamina.

  3. Pay attention to other body parts in addition to the genitals during intercourse. This will increase your enjoyment even as you are delaying climax and lengthening the experience. The idea is to spend more and more time in the act to help you last longer each session.

  4. Develop a regular exercise program. Working out at a moderate pace for half an hour a day at least five times a week will strengthen your muscles, including those of the heart. The physical activity will also ward off depression and stress. In other words, your body and mind will be stronger, which will help you last longer in bed.

  5. Do Kegel exercises. This involves contracting and relaxing the pelvic floor muscle used to stop the flow of urine. This action works the puboccoccygeus muscle, also known as the PC muscle. When you get used to the feeling of contracting the PC muscle you can perform the exercise without urinating. A stronger PC muscle in both men and women will improve your sexual experience and give you more control.

  6. Practice a healthy lifestyle to build your sexual stamina. Consume healthy foods in moderate quantities, stay hydrated by drinking lots of water, go to bed at a proverbial "decent hour" and learn to reduce stress by letting go of unnecessary complications and finding things to laugh about each day.

  7. Tip

    Let the woman take the top position during lovemaking in order to help the man delay ejaculation. Practice this position often to help both partners build up sexual stamina.

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